Methodology
How Much Cardio for Fat Loss?
Francesco Zen, founder of ZTraining · Last updated 19 June 2026
What cardio is actually for in this method
Fat loss is driven by the nutrition and training approach covered elsewhere in the method. Cardio's role here is cardiovascular health and VO2 max, more a longevity lever than a fat-loss tool.
Who this is especially useful for
It's particularly valuable for clients who are very sedentary, where simply building in regular cardiovascular work supports long-term health on top of whatever else the programme is targeting. Three sessions a week of 20 minutes, incline walk or stair climber, is a solid start for that purpose.
Related: Minimum effective dose training for fat loss · Best exercises for a time-poor lifter
He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.